By Rawiyah Mulung and LeAura Alderson
High Protein Diets for Best Results
Athletes and fitness fanatics are not the only ones who can benefit from high-protein diets. Individuals with weight loss goals are also adopting high-protein diets such as the paleo fad. Quality protein can prove to be more beneficial than you might have imagined.
1. Weight Loss
Weight loss is a major reason why people are turning to high-protein diets. Fat and protein are stored differently in the body. Protein is mainly used to generate the energy required by our muscles. When a person consumes a high amount of protein and combines it with low carbohydrate consumption, fat is burned as a source of fuel, which helps in weight loss.
2. Muscle Building
Protein is a large component of muscle tissue. In resistance training, muscles are broken down in order to rebuild stronger and better. During this process, new muscle proteins are created in order to replace damaged tissues. This is why the protein requirement shoots up when exercising or strength training.
3. Reduce Appetite
Studies have shown that protein is more filling compared to carbohydrates or fats. Protein reduces appetite by making a person feel fuller while actually consuming less food. The reduction in hunger level is attributable to the decline of the hunger hormone ghrelin, and the level of satiety hormone, peptide Y (aka PYY) is considerably raised.
4. Better Bone Health
Studies show that high quality protein consumption can be related to a better bone health. This is especially helpful for older people who are susceptible to osteoporosis which often leads to vulnerability to fractures. Eating enough protein could help in overcoming these risks. Therefore, a high protein intake could help in maintaining a better bone health.
5. Boost Metabolism
Proteins are an essential component for muscle building, and increased muscle percentage boosts metabolism. As a matter of fact, more energy is required to create, repair and maintain muscle than fat. High protein consumption significantly increases lean muscle mass and at the same time triggers the burning of fat by increasing overall metabolism.
6. Lower Blood Pressure
High blood pressure is a prevalent—and dangerous—condition in modern society. It has serious repercussions such as strokes, heart attacks and even chronic kidney disease. Fortunately, blood pressure level can be lowered through high protein intake, and made even more beneficial when accompanied by a high fiber diet. Several studies demonstrated the link between the two and have shown that other risk factors such as those leading to heart diseases are also improved in the process.
“High-protein, low-carbohydrate diets have been repeatedly shown to be the most effective both for muscle building and weight loss.” Mercola.com
And this, also from Mercola.com:
“A high intake of protein has been shown to have numerous benefits which can help clear any doubts you might still have about protein consumption. Despite the pros of high protein intake, it is important to balance protein consumption with healthy, low-glycemic carbohydrates and fats so that you take in all your essential macronutrients by the end of the day.”
“A study published in the journal Medicine and Science in Sports & Exercise showed the amino acids found in high quality whey protein activate certain cellular mechanisms, including a mechanism called mTORC-1, which in turn promote muscle protein synthesis, boost thyroid, and also protect against declining testosterone levels after exercise.”
So, when it comes to protein and exercise, one of the best after-workout protein drinks you can consume are those that contain whey, however, you need to be careful about the kind and quality. Avoid whey protein isolates.
Vegan Protein Powder, soy and sugar free, available on Amazon
High quality Whey Protein powder, available on Amazon